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No need to keep wasting away hours at the gym to no prevail.

Say “hello” to summer and your summer fitness routine. The best part? You need nothing more than a resistance band to be summer ready. No really, you can sculpt your upper body with a simple, targeted resistance band workout in just 7 minutes.

Men: 7-Minute Arms, Back and Torso Workout

Seated Row (Time: 2 mins)

The seated row exercise might seem like it’s a piece of cake, but don’t be fooled. The Seated Row fully engages your back and arms in one smooth motion.

How to perform:

Half-Kneeling Chop (Time: 3 mins)

Sit with your legs lying flat on the floor. Press them together and wrap the resistance band around your soles. Hold one band end in each hand with your palms facing each other at a 90 degree angle. Engage your arms and shoulders and pull the band close to your core. Firmly squeeze your shoulder blades until you feel the whole area engaged.

Return to your initial position by gradually relaxing the squeeze. Repeat in three sets of 12 repetitions with 20 seconds rest in between.

Use a medium to hard intensity resistance band, we recommend 15 lbs. Your arms and back are both large, strong muscle groups that can take some intensity. The half-kneeling chop is a thorough ab exercise that although doesn’t feel like much, will have you feeling sore the next day.

Upright Row (Time: 2 mins)

Attach your resistance band onto a door or any other sturdy object that’s at least shoulder height. Place your left knee down on the floor and have the other foot extended forward at a 90 degrees angle. To avoid hurting your knees, place a mat or a towel underneath.

Hold both ends in your hands and bring them from your right side down diagonally to your left lower side. The move should stop once you cross your entire torso diagonally and reach the bended knee. Repeat 15 times and switch legs. Do two sets of 15 reps for each leg with no rest in between.

This band exercise targets your entire back and has a secondary focus on your shoulders. Standing tall and on top of your band, grab a band end in each hand and have your palms relaxed facing your legs. Squeeze the band and lift your arms to shoulder height. Make sure you feel the move starting from your shoulder blades and extending all the way into your arms. Return to your initial position. Do two sets of 15 with 30 seconds rest in between.

Women: 7-Minute Back, Arms and Torso Workout

Lateral Band Raise (Time: 2 mins)

Let’s begin with a shoulders and back exercise. Standing with feet slightly apart, place one foot over your resistance band. Hold a tube end in each hand and firmly raise both hands laterally until your arms reach shoulder height. Hold for 5 seconds and return to your initial position. Do 2 sets of 15 reps with 30 seconds rest in between.

Overhead Tricep Extension (Time: 2 mins)

This exercise targets the underside of your arms, a problematic area for many women. Sit on a chair with the middle of the resistance band under your feet. Grab the band’s ends in each hand. Bend your elbows so that your wrists are close to the back of your neck. The band should be firm. Extend your arms up to straighten them out and over your head. Hold for 3 seconds and then retract. Do 2 sets of 15 reps with 30 seconds rest in between.

Whatever destination your eyes are set on, a tropical getaway or a five-star decadent trip to a Mediterranean resort, you will be toned and ready for action.

The good news is that you can tone your back, arms and core in just 7 minutes. The bad news is that will need more than that to find the perfect bikini to show off your killer bod.

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About King Athletic

King Athletic is a brand that focuses on promoting health and fitness as a main source of wellbeing and happiness. We believe that motion, sports, exercise and fitness are essential in living healthy, joyful and satisfied lives.